Front Squats 5 x 3

Warm-up
45-135-185

5x3
225-245-265-285*-275**

*Only did 2 reps. Wasn't able to keep my elbows up and the weight was pulling me over. Started getting shallow in depth so I racked it.

**Got all three but the 3rd rep was a little shallow.

Did a couple of sets of 5 with 225 and feel like I may have found a grove. I really focused on forcing my knees out and it seemed to allow me to drop my butt into the hole and stay back on my heels and in turn keep my elbows high and chest up.

I was 10lbs below my PR today so I am going to start incorporating these into my warm-ups.

Joshie

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Scaled to Porch: Subbed Tuck-Sit for L-Pull-ups.

Time: 28:03

Holy Moly I should have scaled this one even further and done 15 Tuck-Sits or even 21 regular Pull-ups instead. This took an eternity and I spent a lot of time shaking out my hands and arms under the Pull-up bar.

First round I did all 21, right handed DB snatches unbroken and did the 21 tuck-sit PUs (11-10). It was all down hill after that.

Did Left handed DB snathces 11-10 and the tuck-sit PUs in chunks of 4-7.

Then the wheels fell off. I was able to do the snatches in 3 sets or less (should have pushed through harder...many character failures), but my pull-ups were done in chunks of 1-3, with a bunch of singles on the last two sets of 21 pull-ups.

I did this back in Feb within the first 4 weeks of starting CF, but did not record a time. I did note that I did regular pull-ups. This time I did all Tuck-Sit Pull-ups. They were not pretty, but they were tuck-sit.

Total time: 28:03

Should have swallowed my pride and scaled after the first round when I saw the writing on the wall, but I was too stubborn and wanted to finish. At least I have a time to compare to.

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Body Weight: 205

Deadlift 1.5 Body Weight: 310
Bench Press Body Weight: 205
Clean (Power) 3/4 Body Weight: 155

Time: 28:18

On 8/12/09 @ 215lbs I did it in 29:20

PR for time today, but last time I was moving more weight and my power output was a bit more.

Double Unders, GHD Sit-ups, and Back Extensions

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

As Rx’d
11 + 12 DUs.
GHDs were brutal after the past few WODs. My legs were screaming by the 3rd round.

Cash out:
Deadlift practice

&

2 rounds for time of...

Gorge myself on Turkey and all the trimmings...

400m Walking Lunges

As Rx’d

12:31

364 steps.

Really stretched out there…or I may have lost count. I am only 5’ 11”...but I think it is pretty close. I can remember the landmarks I hit around the track at each century mark.

I am a little disappointed in myself. The way my legs felt after doing the squat/burpee WOD on Monday I was a little fearful and feel like I went into the WOD just trying to survive it rather than attacking it. Don’t get me wrong, my legs were toast, but I was not out of breath and feel like I got into a monotonous rhythm of sorts rather than driving through the WOD.

This is a reminder for next time this comes up to push through harder…

Shoulder Press, Push Press, and Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Warm-up with 95# x 5 and 135 x 1

SP 5 x 1
155-170-180-190-200(f)

PP 5 x 3
190-205-220-230(x2)-230(x3)

PJ 5 x 5 (Split Jerk)
185-205-225-235-245 (x3)

Burpees and Back Squats

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Body Weight: 206.6

Used 210lbs on squats

As Rx'd: 5 rounds + 25 burpees and 2 Squats.

Went ahead and finished the last set of squats after time expired. This was a rough one...

HSPUs, 400m run, Weighted Pull-ups

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

As Rx'd: 12:00 flat...

HSPUs were all head to deck unbroken.

Runs sucked...

Pull-ups were broken up as follows...
21 (12-4-5)
15 (8-4-3)
9 (6-2-1)

Deadlift 7x1

Warm-up
135x3
225x3
315x3

Sets:
365-385-405-425-445-455(PR)

PR'd by 5lbs...small but I will take it after going two WODs in a row with out a PR. I am feeling a lot better now though than I was at the beginning of the week.

Elizabeth

21-15-9 reps of:
Clean 135 pounds (Squat Cleans)
Ring dips (3:1 bar dip conversion

As Rx'd: 11:31...SUCK!

Previous time last month was 10:51...40 seconds slower. Didn't feel like I had any gas in the tank and wanted to quit about 8 reps into the first round of 21 squat cleans.

Oh...and the dips sucked too...

Hoping I get back on track this next cycle...looking forward to a strength day tomorrow...hopefully...

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

CFWU x 3 (no pull-ups)

As Rx'd: 3:06

9 seconds slower than last time...(2:57)

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Must complete 100 reps of each exercise before moving on to the next.

As Rx'd: 15:52

Pull-ups again were my slowest. Finished pull-ups and started doing push-ups at the 6:31 mark.

Pull-ups: 20-20-10-6-6-6-6-5-6-6-5-4
Push-ups: 40-20-15-11-9-5
Sit-ups: 100 unbroken
Squats: 100 unbroken

Push-ups were better today. They did not bog me down as much. My shoulder is feeling a lot better!

Previous Angie times:
4/19/09: 19:18
9/26/09: 17:45

Push Jerks and L Pull-ups

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Scaled to Pack level
5 rounds for time of:
95 ound Push-jerk, 15 reps
15 Tuck pull-ups

Total time: 8:50

Tuck pull-ups weren't full extension at the bottom. My first round was the pretty good. Did them all unbroken and all but about 3 were legit. From then on it was all down hill. Second round was 5-5-5. Third was 5-3-3-4. Fourth and fifth were a combination of 2's, 3's, and 4's.

Cash-out: L-hang and Tuck hand practice.

I need to incorporate these into my warm-ups more.

Eva...the She Devil Returns...

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Last time I only did 4 rounds and it took me 41:56 to complete them. Today I finished 4 rounds in 33:10. PR by 8:46.

Decided to push through and finish the 5th. My left quad about locked up on me when I got back to the weightroom after running the 5th 800m. This happened last time I did this on the 4th round. Not sure what the deal is.

Finished the 5th round in 44:30. Wasted a lot of time on the 5th round trying to stretch my quad and keep it from locking up. Also throughout the WOD I was falling off the pull-up bar more than I like. Probably should have scaled those back. I was not completely gassed at the end due to the fact that I was falling off the bar so much because my grip was gone. I was doing sets 0f 4-6 pull-ups on the last 2.5 rounds. As a result, my intensity level was not as high as I would have liked it to be due to grip and muscle failure.

All KB swings were unbroken through the 4th round. On the fifth I did 15-10-5.

Those who can do this in 30 min are freaking studs...

Clean and Jerk 7x1

Warm-up
135x2
185x2

C&J 7x1: 205-220-230-240-250-255-260-265(f).

PR by 15lbs.

Last time I only got 245 and jumped to 265 and failed. This time I went up in smaller increments and at least PR'd. Still didn't get 265 though.

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

As Rx'd

Today's (11/11/09): 28 + 5 Pull-ups + 1 Push-up

PR by 1 rnd + 3 Pull-ups and 1 Push-up.

Previous Dates and Rounds
5/13/09: 24 rounds + 5 pull-ups + 10 push-ups
6/9/09: 25 rounds at 19:56 on the clock.
7/26/09: 26 rounds + 4 Pull-ups
8/24/09: 27 rounds + 2 Pull-ups

Towards the last 2-3 rounds I noticed I was locking out my legs but I was bending over at the waist a little. Need to remember to stand tall everytime on squats.

5K

As Rx'd

24:14...PR by 25sec (24:39)

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (subbed 45# Thrusters)
50 Burpees
50 Double unders

As Rx'd: 26:04

Back on 7/19/09: 21:46 without doing KTEs and only doing 12 DUs and 38 Tuck Jumps.

4:18 slower than last time as described above (No KTEs and DU/Tuck Jump mix). Not really sure how to compare this one. It is 7:32 faster than the last time I did it with all exercises (subbed Thrusters and Tuck Jumps).

This time I did everything unbroken until I hit the KTEs. Did them in sets of 15-10-5-5-5-5-5. PP was 25-25 (didn't drop the bar). Thrusters: 15-10-10-15 (rested a lot between sets). Burpees-10-15-17-8. DUs...as I could get them...

CrossFit Total

Squat: 435
Shoulder Press: 190
Deadlift: DNF

Back was tight. I did 315 and jumped to 405 and started to pull and realized I better err on the side of caution.

But I did PR by 10# on my squat and went up 5# from last time on my SP.

Snatch, Overhead Squat, 400m

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

As Rx’d

14:47.29

My legs, chest, back and shoulders are looking forward to the rest day tomorrow…

800m Repeats

Four rounds, each for time of:
800 meter run

Rest as needed between rounds.

WU:
Jog 400m + 25 Push-ups.
Form Running

As Rx'd

1. 3:20:10
2. 3:24.92
3. 3:31.38
4. 3.32.80

Cool Down:
Walk 400m + 75 Push-ups (3x25)

Rest approximately 3-4min between runs. Tried to keep my recovery time the same as the time it took me to run the 800m.